Celebrate this month by serving whole grains. The Choose My Plate message for consumers is make half your plate whole grains. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples of grain products.

Grains are divided into two subgroups — whole and refined. Whole grains contain the entire grain kernel ― the bran, germ and endosperm. Examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

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Try an unusual whole grain food this month. Examples are bulgur, whole Barley, Quinoa, spelt, teff and wheat berries. Here is a recipe for quinoa. It’s easy to make and is a great side dish for any meal. Enjoy!

Mediterranean Quinoa Salad

1 cup Quinoa, dry

2 cups low-sodium chicken broth

2 tablespoons lemon juice

2 tablespoons red wine vinegar

1 teaspoon garlic, minced

1 1/2 tablespoons olive oil

1/8 teaspoon pepper

1/4 cup bell pepper, diced

2 tablespoons onions, diced

1/2 cup cherry tomatoes, halved

1/8 cup olives, sliced

2 tablespoons Feta cheese, crumbled

1 tablespoon parsley, chopped

Rinse quinoa in a fine mesh strainer. Combine quinoa and chicken broth in a small pot. Cover and bring to a boil. Turn heat down to low and simmer until broth is completely absorbed, about 10-15 minutes. When done, quinoa will be soft, and a white ring will pop out of the kernel. Fluff with a fork. Cover and refrigerate.

In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, and ground pepper.

Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.

Add dressing to vegetable mixture. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate for about 2 hours. Serve chilled. Serves 6

Nutrition Corner Mary Ehret
https://www.psdispatch.com/wp-content/uploads/2019/09/web1_Ehret.CMYK_-1.jpg.optimal.jpgNutrition Corner Mary Ehret

Mary R. Ehret, M.S.,R.D.,L.D.N., is the Nutrition Links Supervisor in Lackawanna, Luzerne, Monroe, Carbon, Schuylkill, Sullivan and Bradford Counties for the Penn State Extension.